HUNGRYFITNESS SPRING PROGRAMS

ImageSpring is here!!! I LOVE spring so much! To me spring means, outside workouts, barbeques, playdates for the babies, croquet, soccer, volleyball, picnics, the zoo, sun on my skin, late nights with friends when its light out forever, basically anything and everything OUTSIDE!!!

One thing spring ALSO means though, is overall less clothing, and summer just around the corner where I like to basically LIVE in my swimsuit, I dont want it to be any different this year – even though only 8 months ago I was delivering TWO babies. So, that means I need to be focused on my eating and fitness and not slack off because “thats what everyone else is doing”. I want to be healthy, feel healthy, perform well and look awesome! I know I am not alone in this! So, with that said, it’s the beginning of spring, who is ready to kick it in gear and reach some goals before summer? I love online coaching and the opportunity I have to help people across the world reach their fitness goals, let me empower you to reach yours!

See below for all of my program details and pricing!

EMAIL hungryfitness@gmail.com to sign up for a plan

SEND MONEY via paypal to hungryfitness@gmail.com to secure your slot.

HOME WORKOUT PLAN:
(for those that prefer to look hot without having to leave the house!)

  • 6 days each week of programming using body weight movements only.
  • Programming will be a combination of cardio movements: running, jumping, mtn climbers, burpees, stairs (if you have them), etc as well as body weight strength movements such as, squats, push-ups, dips, lunges, sit ups etc.
  • This is a great plan for those that are nervous  to hit the gym or beginners and need someone to help get them back in shape. It is also awesome for mamas that can’t leave the house and want to get in shape while also being able to chase kids around all day!

ULTIMATE PROGRAMMING (great for men and women)
(For those that can make it to a gym but need a program)

  • This can be catered to your skill level (wherever you are at)
  • It is a combination of CrossFit style workouts, body building isolation work and everything in between!
  • There will be a lot of variety and no day will be the same
  • Workouts catered for overall fat loss and muscle growth.
  • Programming for 6 days a week with rest factored in
  • Client must have basic knowledge of weightlifting.

PALEO MEAL PLANS:

  • 7 days a week (3 meals per day plus 1 snack and post workout meal)
  • Written for those wanting to lean out and feel amazing.
  • All meals are color coded by amount of time to cook and are easy to follow!
  • Most clients lose about 5-10lbs in one month
  • No fake crap, all real food
  • Lots of recipes and variety of meals, you will not be eating the same thing daily, you will also not be starving. (I’m a firm believer in eating real food and getting the right amount of fuel to meet your body’s needs.)
  • A more simple version of this meal plan can also be provided for anyone that’s intimidated by eating healthy and WANTS to eat the same thing most days. :)

PRICING:
Home workout programming: $50
Ultimate programming: $70
Paleo Meal plans: $70
Body weight and meal plans: $90
Ultimate and meal plans: $100 (most clients do this option)

*If you sign up with your spouse the second program is 50% off for spouse.

Payments can be made via paypal to hungryfitness@gmail.com

JANUARY ONLINE COACHING OFFERINGS

ImageProgress is everything. I want to help YOU make progress toward achieving your fitness goals. I want to help you get the body of your dreams. I have helped so many people change their bodies and become proud of what they have achieved and I’m so excited to now be doing online coaching so that my reach is even greater! Training is a huge passion of mine and few things bring me greater joy than to watch someone change their life through health and fitness. It is a new year and I am excited to offer an additional “Home Workout Program” that has been requested by lots of you as well as my normal “Gym Programming” and “Paleo Meal Plans“.

2013 was a good one, but lets make 2014 EVEN BETTER!!!

It’s time to get our crap together people!!! If you are like 99.9% of the population you have been slacking off since ohh….HALLOWEEN and are ready to get that body in shape for the new year! These past two months of online coaching have been so much fun! I’ve helped clients lose stubborn body fat they have been dealing with forever, achieve strength gains they didn’t realize they could and FEEL so much better! My current clients are kicking butt and the new year hasn’t even started yet!

Don’t worry, I’ve got the rest of you covered too!!! Now is the perfect time to decide what your goals are and lets do this together! I’ve had a lot of people interested in my January programs so I want to be sure I have all info out today for you guys and a sign up list ready to go!

Space is limited but I am willing to offer spots to everyone that signs up before Christmas even if the list is full. (after that it will be first come, first serve) I’m so excited for a new year and can’t wait to help even more people get confident and look good naked! (Cuz who isn’t striving for that?)

EMAIL hungryfitness@gmail.com to sign up for a plan

SEND MONEY via paypal to hungryfitness@gmail.com to secure your slot.

JANUARY OFFERINGS:

HOME WORKOUT PLAN:
(for those that prefer to look hot without having to leave the house!)

  • 5-6 days each week of programming using body weight movements only.
  • Programming will be a combination of cardio movements: running, jumping, mtn climbers, burpees, stairs (if you have them), etc as well as body weight strength movements such as, squats, push-ups, dips, lunges, sit ups etc.
  • This is a great plan for those that are nervous  to hit the gym or beginners and need someone to help get them back in shape. It is also awesome for mamas that can’t leave the house and want to get in shape while also being able to chase kids around all day!

ULTIMATE PROGRAMMING
(For those that can make it to a gym but need a program)

  • This can be catered to your skill level (wherever you are at)
  • It is a combination of CrossFit style workouts, body building isolation work and everything in between!
  • There will be a lot of variety and no day will be the same
  • Workouts catered for overall fat loss and muscle growth.
  • Programming for 5-6 days a week with rest factored in
  • Client must have basic knowledge of weightlifting.

PALEO MEAL PLANS:

  • 7 days a week (3 meals per day plus 1 snack and post workout meal)
  • Written for those wanting to lean out and feel amazing.
  • All meals are color coded by amount of time to cook and are easy to follow!
  • Most clients lose about 5-10lbs in one month
  • No fake crap, all real food
  • Lots of recipes and variety of meals, you will not be eating the same thing daily, you will also not be starving. (I’m a firm believer in eating real food and getting the right amount of fuel to meet your body’s needs.)
  • A more simple version of this meal plan can also be provided for anyone that’s intimidated by eating healthy and WANTS to eat the same thing most days. :)

Continue reading

Post-Partum: Get my body back!

ImageI am currently 6 weeks post-partum and ready to get back into my pre-twin pregnancy shape! I coach crossfit, personal train and do nutrition programming for clients and love it. During my twin pregnancy however I wasn’t able to work out much at all (high-risk pregnancy, and one placenta was too low to risk it). So I am starting at ground ZERO and very excited for the challenge! I dont think I have ever taken more than a few months off from working out since I was about 5 years old so 10 months feels like SO long! I plan to post weekly updates of my thoughts, feelings, experiences, programming etc. to my blog-but hopefully will be posting details of my daily workouts and meals, recipes, etc. to my instagram account @hungryfitness (so follow me for those things!).

BACKGROUND:

My pre-twin pregnancy body.

Weight: 150

BF: 14.5%

Waist: 28-29 inches

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Pregnancy and 6 weeks Post-Partum:

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36 weeks with the twinsImageImage

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6 weeks post-partum

I was nervous to post my after-delivery photos because they are obviously nothing like my before-pregnancy photos but then I thought about it and decided, you know what? I have accomplished something incredible. I created and carried TWO humans FULL-TERM and then delivered them! I’ve never done something so amazing with my body in my whole life, and I have earned every single stretch mark and pound and I’m not ashamed of them, in fact, I’m proud of them. They are my proof of the hard moments and physical sacrifices I made to create the two most important little people in my life. So, here I am-this is real, this is what a body is SUPPOSED to look like after having a baby or babies, I dont have my 6-pack, I have some cellulite and love handles and I’m perfectly okay with all of it.

Now is the time to start my journey back however. I am a new mommy and taking care of my babies is my first priority, but I also know I will have nothing to give them if I’m not taking care of myself. Working out is part of that. Everyone is different and everyone has different amounts of time in the day, so don’t compare yourself to others when it comes to fitness, do what you can! The first thing I have learned as a new mom is that there is no “perfect’ way to do things, whether it be breast-feeding, sleep habits, soothing a baby, etc. it is important to find what works best for YOU and YOUR children. Comparing yourself to others or holding yourself to a standard you can’t meet isn’t fair to you or your children. So do your best, take care of yourself, and strive to be happy and accept yourself for doing so.

Now that I am in the clear to work out again I am SOOO excited to get back into my fitness routine! If you know me, you know that I’m a nerd when it comes to planning, I LOVE programs. So I’m setting myself up on a program and plan to do things in 6 week chunks of time and adjust/modify after each series. So, with that-here is what I’ll be up to for the next 6 weeks to get back into shape!

MY GOALS:

I gained about 40lbs and weight around 190lbs at the end of my pregnancy (delivered at 38 weeks) and my waist grew to 45 inches around my belly button. I am currently 162lbs and down to 35 inches on my waist.

My goals are to get back to my pre-pregnancy weight of 150lbs and body fat less than 18%, I need to check my body fat percentage this week to see where I’m at. I’m not concerned with when these things happen as long as I have steady progress each week!

These cosmetic goals are fun to aspire to, especially because they are easy to put to paper, and they make putting on clothes, or taking them off way more fun. ;) but my goals will REALLY be reached when I can run a 6 minute mile again, Clean and Jerk 200lbs, Snatch my body weight and do a Crossfit competition with a podium finish. I’ll be working hard toward those goals and be confident that the aesthetic ones will happen as a fun byproduct.

FOOD:

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My shopping cart today.

I’m so happy to kiss the crazy pregnancy hormones goodbye and get back to my regular healthy diet! (I know, I know, pregnancy isn’t an excuse to eat like crap-but it sure does make it EASY to!). So, what my diet will look like from here on out will be mostly catering to the Paleo diet. I’ll be sticking to REAL foods. Lots of vegetables, fruit, meat, eggs, healthy fats such as avocado, olives, coconut oil/milk, some nuts/seeds. I will be avoiding grains (except for rice on occasion), as well as dairy (with the exception of yogurt and string cheese on occasion as well).

I will be drinking over a gallon of water a day (which is VERY easy to do breastfeeding two babies and working out regularly) and eating often throughout the day. I’m not concerned with calories, because I’m eating real foods, so I trust my body to tell me what/how much I need.

Diet is where I will see almost ALL of my progress, my diet will be what makes my body weight go down and my waist decrease in size. My diet will be what gives me the energy TO do the hard workouts I want to do. So, I’ll do my best to prep meals ahead, have things on had that are easy to eat quickly, and find recipes that make eating healthy fun and simple!

WORKOUT PROGRAM:

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Crossfit Open 2012

My workout program for the next 6 weeks will look about like this:

Monday: Interval running

Tuesday: Scaled Crossfit Wod and/or Strength Training

Wednesday: Tempo Run or spin

Thursday: Scaled Crossfit Wod and/or Strength Training

Friday: Long Run

Sat/Sun: Rest (carry two car seats around!!!)

***Core strengthening daily. (See my instagram account for a post on core work specific to post-partum abs. (Strengthening lower abdominal muscles and decreasing separation).

As far as my fitness goes I plan to give maximum effort while paying close attention to how my body feels. I dont want to overdo it and risk an injury, but I want to begin to see results as well. I will be posting my specific workouts daily to my instagram account. Realize that the weight I am using might be too much for you, or not enough, we are all at different levels, so pay attention to your body and use what I’m doing as a template if you want to. Don’t necessarily worry about the weight you are at-just focus on Improving weekly and listening to your body!

I plan to sign up for a half marathon in Layton, UT October 26th, so I’ll be doing this template for the most part until then and be posting to my blog regularly with how my training is going, what modifications I’m doing, recipes, snack ideas, etc.

What would you guys like me to write about? Let me know of topics you want me to cover and I would be happy to! I’m so excited to start back on my fitness journey with the new perspective that motherhood has brought me. I have a greater appreciation for my body than ever before and I’m so excited to set a good example for my kiddos of what a positive, happy, healthy lifestyle looks like. I’m so thankful for my healthy pregnancy and even more grateful for the beautiful, amazing kiddos that make sure I get absolutely no sleep at night, constantly have poop/pee/spit-up all over and make me smile ALL DAY LONG. :)

We can do hard things, so lets.

Michaela

My Birth Story (my biggest physical challenge so far)

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MY BIRTH STORY:

I finally have a minute to put my incredible birth experience to “paper” and I’m excited to be able to share it. After giving birth I’ve learned that every woman’s experience is her own and is special no matter how you bring your baby/ies into this world it is amazing and it is beautiful.

I was induced Wednesday morning July 3rd at 38 weeks pregnant (my doctor wasn’t comfortable with me going past 38 weeks as twin pregnancies tend to have complications after this point), Craig, myself and my amazing friend and doula Christine came to the hospital at 7am and checked in and got to the room. I was given an IV in my left hand and started on pitosin at a 4, the nurse then hooked up my right arm to a constant blood pressure strap and my belly had straps with a contractions monitor and zoeys heart rate monitor on it, my Dr came in soon after and broke Masons water, told me I was dilated to a 3 and attached an internal monitor to his head that came down and was stuck on my right thigh.

Needless to say…my hopes of being able to move around while I labored were pretty much crushed at that point. My options were lay on the bed or sit on the bed and if you need to go to the bathroom we’ll give you a few minutes when you get back to sit on the birth ball. I was disappointed but knew this was how it had to be and decided I would just do my best with the situation at hand.

My contractions were three minutes apart and I could feel them but wasn’t in pain for the first hour or two and the nurse bumped my pitosin up to an 8, then a 12 to get things moving along. About three hours in I was feeling very light headed, the nurse came in and told me that my IV had stopped working (at this point I was at a 16 on pitosin) and I wasn’t getting any fluids or pitosin and she wasn’t sure when it stopped working.

So…they had to start me at a 4 again. I was disappointed because I had to get stuck with the needle about 4 more times in different places until it finally found a home on my left arm (no more bending my arm now).

I was glad to be back on fluids but soon after the pitosin began my contractions got very strong. At this point I was dilated to about a 4+ and having contractions lasting about 90 seconds with about 30 seconds between. This was hard but I had my mom and Craig and Christine there to help with pressure points and I was breathing through the pain.

At about 2pm (6 hours in) the nurse came to check me and I was at a 6, yay! The contractions had helped me progress and I was managing them. The nurse turned off my pitosin at that point because she said my contractions were becoming too close together for the babies to recover in time, I was grateful for that, hoping for a little more recovery time between each. Unfortunately that was not the case! :/ another two hours of horrible back labor ensued and I was praying that my constant contractions (still no more than 30 seconds apart) would put me dilated to a 9 or a 10 for sure.

About 5:30pm (3 hours later) the nurse came to check me and I was at a solid…6!! No progress and completely exhausted. She was worried about how close my contractions were and wanted to give me a shot of Tributoline to slow them down. At this point I felt like I was working against myself and decided I needed an epidural. I was so sad to not be able to experience delivering the babies without drugs but knew it was the right thing to do. I was so focused on my contractions I didn’t hardly feel the needle go in my back and from that point on I was in a state of euphoria! I felt like I was lounging in a hottub!! The next three hours passed very quickly and I became dilated to a 10 and ready to push by 8:30pm! My nurse wheeled me into the operating room and I was put on the table to push the babies out. (This is standard procedure with twins in case of complications).

My doctor arrived and Craig was at my head and around the table were about 6 other nurses to assist with the delivery, potential c-section and the babies. Mason was easy and I gave about 6-10 pushes and he arrived! My doctor placed him on my belly and Craig cut the cord and they took him to be cleaned while we prepared for Zoey to come.

My doctor got the ultrasound to check Zoeys position and my biggest fear became a reality, she had flipped to the breech position. My belly felt like I had a fish in it with all of the moving she was doing, her little body had so much room now she was moving EVERYWHERE.

I decided not to panic yet because I knew having to do an emergency c-section after a vaginal delivery was a less than 4% chance. (This statistic gave me comfort during my pregnancy and an emergency c-section was my biggest fear!) my doctor pushed hard on my belly on top and from inside trying to get Zoey to flip (at this point I was VERY grateful for my epidural) and he tried and tried and tried and she wouldn’t turn.

Things began to feel tense in the room and no one said a word as my doctor worked so hard to flip her. He finally broke her water to try and grab her from the inside while he pushed on my belly and had no success. At this point it had been over 10 minutes and I was getting so scared.

My doctor yelled to everyone to prep for a c-section and get the anesthesiologist in the room. I was praying over and over again to myself to please let me deliver Zoey and not have to recover from both a vaginal and C-section birth. The team wheeled up the table with the instruments and the anesthesiologist came into the room with his mask on, and at the VERY last second I heard my doctor yell for me to push.

Everyone in the room then yelled for me to push, there was no countdown, no breathing cues, just a lot of urgent yelling and I gave it everything I had not knowing when to breathe and feeling the urgency and trying my best (so incredibly exhausted and scared at this point).

What felt like forever later, the doctor said she was out and hurriedly cut the cord and the nurses whisked her away. The nurses came back and told us we had to wait to see her as she was having trouble breathing. (What I didn’t find out until after was my doctor was able to hook both of her ankles in his hand and he delivered her breech with her arms up). About two minutes later the nurses told Craig he could come back and see Zoey while my doctor delivered my placentas and stitched me up (only a couple of stitches after all of that!!). I was so in shock at that point and so grateful to my doctor.

Both babies were brought to us and they were more beautiful than I could have ever imagined! The doors to the operating room opened and all of mine and Craig’s family were standing on top of each other in the doorway to wish us congratulations and see the babies. (We are so lucky to have so many loving, supportive family members and friends!) It was amazing and scary and wonderful and the most incredible day of my whole life.

I’m so glad I was able to experience hard labor and I’m thankful for the epidural that helped me relax before
the delivery. I’m so grateful to my incredible Doctor for giving it everything he had to get my babies here safely. Hopefully I will never have to be induced again and can someday enjoy a labor with less equipment and monitoring involved but either way, I’m just so grateful I’m holding my healthy, happy babies in my arms today.

There is no experience like giving birth to your child/children and I feel so blessed I was able to experience it. I thank my Heavenly Father every day for these babies and am so happy to finally be a mom. I look forward to what’s to come!

Paleo Chicken Cacciatore

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My super cool client and good friend Tami Harris gave me the recipe to her Chicken Cacciatore recipe! It’s paleo and over spaghetti squash! Sooo amazing!! It is comfort food at its best!!

INGREDIENTS:
-4 chicken breasts
-2 green peppers
-2 small yellow onions
-1/4 cup organic butter
-1/4 cup olive oil
-1 TB garlic
-1/4tsp cayenne pepper
-salt and pepper to taste
-1 can Italian tomatoes -2 cans tomato sauce
-fresh basil

DIRECTIONS:
heat olive oil and butter in pan until melted, add chopped onion. Then add chicken breasts and brown chicken.
Add chopped green pepper, 1/4 tsp cayenne pepper, 1 tsp basil, and clove of pressed garlic to chicken, cover and simmer for 3 minutes.
Then add cans of tomatoes, and simmer for 30 minutes.

SQUASH:
-preheat oven to 350 degrees
-chop spaghetti squash in half and clean out seeds
-place face down on cookie sheet and cook 40-60m
*can shred with fork when finished.

ENJOY !!!

Ups and downs

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I have had a rough past week or so, kinda in a funk with my diet and in a transition with my training. I’m re-assessing what I want and trying to figure out what to do with things. I love my career and am having so much fun competing and training with amazing friends. I really enjoy eating healthy and feel SO much better eating a paleo template.

So yes, I too go through ups and downs with my goals and my level of strictness. One thing I have found is that having a goal in mind or “event” I’m shooting for helps me a lot with staying on track. I LOVE writing up a workout template for a couple of months out and training toward a goal and eating to fuel my body for optimal performance. I think most of us do! I also love having others keep me accountable and am so grateful to be surrounded by so many like-minded, ambitious people. It makes it easy to recruit an “accountability partner”. 😊

We have a crossfit competition called the retro games coming up in a few weeks and I am planning on doing it-it involves a lot of running, pullups, overhead squats and a long intense workout at the end. I plan to do it on a team, so it wont be too intense, but enough so that I want to prepare for it! So, back on track I go! I’ll try to post some of my daily workouts and food logs if it will be of any inspiration to you guys! And-accountability partners: what are you training for? A fitness competition, a crossfit comp or 5k? Whatever it is, set your sights on a goal, make a plan to get there, and do it!! Let me know what is getting you motivated??
I believe in you,
Michaela

Whole30 thoughts

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well, I did it! 30 days without any grains, dairy, legumes, sugar, fake-sugar, caffeine, supplements and gum! I stuck to whole, real foods:
-vegetables
-fruits
-meats
-nuts/seeds
-avocado
-coconut oil/olive oil

I already eat this way most of the time, so the results weren’t staggeringly different than what I typically experience. They did however confirm a LOT of what I already know and believe when it comes to food and how it can have a serious effect on our bodies; physically, mentally and emotionally.

I realized abstaining from gum (apparently I was a serious gum addict and didn’t know it) made my sugar cravings go WAY down! I always thought I chewed gum to put my cravings at bay, but the low level of sucralose that was in my bloodstream daily was definitely not keeping me away from treats. I will not be buying gum on a weekly basis anymore.

BLOATING/INFLAMMATION:
-I felt my body ridding itself of all inflammation and bloating that I typically experience (without even knowing it!). It was so nice to never have a “fat day”, I guess that’s what happens when you are only eating foods your body is meant to digest. This was definitely a benefit!

ENDLESS ENERGY:
-I have felt an incredible abundance in energy over the past 30 days. I typically will supplement on some of my early mornings with vitamin-B12 powder drinks or Crystal Light (not the healthiest, I know!) to give me some energy since I don’t drink coffee. I didn’t experience any lows though! I woke up at 5am and was able to coach and workout and do activities every day and feel awesome! This was definitely the best part of my whole experience.

TAKE-AWAYS:
-I will definitely continue to eat “Paleo” for the bulk of my diet. I know I am much better off without the “pseudo-grains” we eat today and my body functions much better on higher nutrient foods like vegetables and fruits.
-I will add in some dairy in the form of “toppings” (crumbled feta etc. on salads) and isolated whey protein powder (I know real food is better, this is more for the convenience factor).
-I will be eating one to two treat meals
per week (most likely in the form of dark chocolate or Breyers ice cream). ;) if I am trying to lean out, these will be the first to go.

My main conclusion: this was a great experience and I would recommend it to anyone trying to lose fat, rid their body of inflammation, lower cholesterol, decrease any autoimmune diseases, tendinitis, arthritis, hormone imbalance, etc.

Take care of your body and it will thank you. I want to live a long, healthy life and I never want to miss out on opportunities because of my health. We only get one body and YOU ARE WHAT YOU EAT.

So, do it, 30 days will go by and you’ll still be sick, unhealthy and unhappy, or you’ll learn a lot and find out things about yourself and your relationship with food. Take the whole30 plunge!
Let me know if you have any questions! That’s what I’m here for.
❤michaela